Easy To Prepare Low-Calorie Seafood Recipes
Heart-healthy seafood is a great option any night of the week. These low-calorie dishes are delicious and easy to prepare.
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RECIPE MENU
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Crab Salad Melts
Salmon Chowder
Crispy Fish Sandwich with Pineapple Slaw
Seared Scallops with Crispy Leeks
Pistachio-Crusted Tuna Steaks
Salmon with Roasted Chile-Mango Sauce
Fragrant Fish Soup
Sesame-Orange Shrimp
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Crab Salad Melts
This crab and asparagus melt is delicious for a light spring dinner or lunch. You can use any type of crabmeat — including more affordable options available in pouches or cans near other canned fish or in tubs in the seafood department. Serve with a tossed salad.
Yields: 4 servings
Total Time: 25 min
Prep Time: 25 min
Total Time: 25 min
Prep Time: 25 min
Ingredients
Directions
- Place rack in the upper third of the oven; preheat broiler.
- Place asparagus (or snow peas) in a medium microwave-safe bowl with 1 teaspoon water. Cover and microwave until tender, about 30 seconds. Add crab, celery, bell pepper, scallion, lemon juice, mayonnaise, Old Bay seasoning, hot sauce to taste, and pepper; stir to combine.
- Place English muffin halves, cut-side up, on a large baking sheet. Spread a generous 1/4 cup of the crab salad on each muffin half and sprinkle each with 1 tablespoon cheese. Broil until the cheese is melted, 3 to 6 minutes.
Carb Servings: 2 starch, 1/2 vegetable, 2 lean meat. Carbohydrate Servings: 1 1/2. Nutrition Bonus: Calcium (33% daily value), Vitamin C (20% dv), Folate & Magnesium (15% dv).
Nutritional Information
(per serving)
| Calories | 251 |
| Total Fat | 6g |
| Saturated Fat | 3g |
| Cholesterol | 52mg |
| Sodium | 629mg |
| Total Carbohydrate | 30g |
| Dietary Fiber | 5g |
| Sugars | -- |
| Protein | 22g |
| Calcium | -- |
Salmon Chowder
The flavor of this salmon chowder is greatly enhanced by adding either fresh dill or dried tarragon; each herb lends its own distinctively different and appealing character to the soup. Even if you don't keep instant mashed potatoes in your pantry, it's worth picking some up for this soup. They give it a thick, chowder texture without any heavy cream or butter. Leftover mashed potatoes work too, but give a slightly less velvety texture.Yields: 6 servings, about 1 1/2 cups each
Total Time: 30 min
Prep Time: 30 min
Ingredients
- 1 tablespoon(s) canola oil
- 1/3 cup(s) chopped carrot
- 1/3 cup(s) chopped celery
- 4 cup(s) reduced-sodium chicken broth
- 1 1/2 cup(s) water
- 1 (skinned) salmon fillet, preferably wild-caught (see Tips & Techniques)
- 2 1/2 cup(s) frozen cauliflower florets, thawed and coarsely chopped
- 3 tablespoon(s) chopped fresh chives or scallions or 1 1/2 tablespoons dried chives
- 1 1/3 cup(s) instant mashed potato flakes (see Tips & Techniques) or 2 cups leftover mashed potatoes
- 1/4 cup(s) chopped fresh dill or 2 teaspoons dried tarragon
- 1 tablespoon(s) Dijon mustard
- 1/4 teaspoon(s) salt
- Freshly ground pepper to taste
Directions
- Heat oil in a large saucepan or Dutch oven over medium heat. Add carrot and celery and cook, stirring frequently, until the vegetables just begin to brown, 3 to 4 minutes. Add broth, water, salmon, cauliflower, and chives (or scallions) and bring to a simmer. Cover and cook, maintaining a gentle simmer, until the salmon is just cooked through, 5 to 8 minutes. Remove the salmon to a clean cutting board. Flake into bite-size pieces with a fork.
- Stir potato flakes (or leftover mashed potatoes), dill (or tarragon), and mustard into the soup until well blended. Return to a simmer. Add the salmon and reheat. Season with salt and pepper.
Carb Servings: 1 starch, 1 vegetable, 2 lean meat. Carbohydrate Servings: 0. Nutrition Bonus: Vitamin C (50% daily value), Vitamin A (25% dv), source of omega-3s.
Tips & Techniques
Notes: Instant mashed potato flakes is not a product that we typically use in our recipes, but we love how it gives creamy texture to soup without adding extra fat. Look for a brand that has the fewest ingredients possible (and therefore little to no artificial additives or flavoring). At our local market, the store brand was the best choice.
Wild-caught salmon from the Pacific (Alaska and Washington) are more sustainably fished and have a larger, more stable population. For more information, visit Monterey Bay Aquarium Seafood Watch.
Tip: To skin a salmon fillet, place on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.
Wild-caught salmon from the Pacific (Alaska and Washington) are more sustainably fished and have a larger, more stable population. For more information, visit Monterey Bay Aquarium Seafood Watch.
Tip: To skin a salmon fillet, place on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.
Nutritional Information
(per serving)
| Calories | 115 |
| Total Fat | 5g |
| Saturated Fat | 1g |
| Cholesterol | 27mg |
| Sodium | 552mg |
| Total Carbohydrate | 4g |
| Dietary Fiber | 2g |
| Sugars | -- |
| Protein | 15g |
| Calcium | -- |
Crispy Fish Sandwich with Pineapple Slaw
A fish sandwich doesn't have to be deep-fried and doesn't have to be off your list of "healthy" foods. Try our version with a tangy, zesty pineapple slaw. It's worth taking the extra minute to chop pineapple slices instead of using crushed pineapple — the crushed is too small and disappears into the slaw. Try this with oven fries.
Yields: 4 servings
Total Time: 25 min
Prep Time: 25 min
Ingredients
- 2 tablespoon(s) reduced-fat mayonnaise
- 2 tablespoon(s) nonfat plain yogurt
- 2 teaspoon(s) rice vinegar
- 1/8 teaspoon(s) crushed red pepper
- 1 can(s) (8-ounce) pineapple chunks or rings, drained and coarsely chopped
- 2 cup(s) coleslaw mix (see Tips & Techniques)
- 1/4 cup(s) cornmeal
- 1 1/4 pound(s) haddock or Pacific cod, skinned and cut into 4 portions
- 1/2 teaspoon(s) Cajun seasoning
- 1/4 teaspoon(s) salt
- 4 teaspoon(s) canola oil, divided
- 8 slice(s) whole-wheat country bread, toasted
- Whisk mayonnaise, yogurt, vinegar, and crushed red pepper to taste in a medium bowl. Add pineapple and coleslaw mix and stir to combine.
- Place cornmeal in a shallow dish. Sprinkle both sides of fish with Cajun seasoning and salt. Dredge the fish in the cornmeal.
- Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add half the fish and cook until golden, about 2 minutes per side. Transfer to a plate and repeat with the remaining 2 teaspoons oil and fish, adjusting heat as necessary to prevent burning.
- Top toasted bread with the fish and pineapple slaw to make sandwiches. Serve immediately.
Carb Servings: 2 starch, 1/2 fruit, 1 vegetable, 4 1/2 lean meat. Carbohydrate Servings: 2. Nutrition Bonus: Vitamin C (45% daily value), Iron (20% dv), Calcium (15% dv).
Tips & Techniques
Look for convenient preshredded cabbage-and-carrot "coleslaw mix" near other prepared vegetables in the produce section of the supermarket.
Nutritional Information
(per serving)
| Calories | 425 |
| Total Fat | 9g |
| Saturated Fat | 1g |
| Cholesterol | 105mg |
| Sodium | 684mg |
| Total Carbohydrate | 42g |
| Dietary Fiber | 7g |
| Sugars | -- |
| Protein | 44g |
| Calcium | -- |
Seared Scallops with Crispy Leeks
Herb-crusted scallops served with crispy baked leeks make an easy yet impressive dish to serve to friends. You may have seen "frizzled" or fried leeks on a restaurant menu before, but you might not guess how easy they are to make at home. Here we toss thinly sliced leeks with paprika- and garlic-seasoned flour and bake them until crispy. While the leeks bake you have time to sear the scallops. Serve with mashed potatoes and kale sautéed with garlic.Yields: 4 servings
Total Time: 30 min
Prep Time: 30 min
Ingredients
- 1 medium leek, white and light green parts only
- 2 teaspoon(s) extra-virgin olive oil
- 1 tablespoon(s) extra-virgin olive oil
- 2 tablespoon(s) all-purpose flour
- 1 teaspoon(s) paprika
- 1 teaspoon(s) garlic powder, divided
- 1/2 teaspoon(s) salt, divided
- 1 teaspoon(s) Italian seasoning
- 1/2 teaspoon(s) freshly grated lemon zest
- 1/2 teaspoon(s) freshly ground pepper
- 1 pound(s) dry sea scallops, tough side muscle removed
- Preheat oven to 425°F.
- Cut leek in half lengthwise, then cut each piece in half crosswise. Cut each quarter into long, thin strips. Rinse the strips in hot water and pat dry. Toss in a medium bowl with 2 teaspoons oil. Sprinkle flour, paprika, 1/2 teaspoon garlic powder, and 1/4 teaspoon salt over the leeks; toss well to combine. Spread in an even layer on a baking sheet. Bake, stirring once or twice, until the leeks are crispy and golden brown, 10 to 12 minutes. Let stand on the baking sheet until the scallops are done.
- Meanwhile, combine the remaining 1/2 teaspoon garlic powder and 1/4 teaspoon salt with Italian seasoning, lemon zest, and pepper in a small bowl. Pat scallops dry and sprinkle both sides with the seasoning mixture. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the scallops and cook until golden brown, 2 to 3 minutes per side. Serve the scallops with the crispy leeks on top.
Carb Servings: 1 vegetable, 2 1/2 lean meat. Carbohydrate Servings: 1/2. Nutrition Bonus: Magnesium (18% daily value), Vitamin A (15% dv).
Nutritional Information
(per serving)
Calories
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185
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Total Fat
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7g
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Saturated Fat
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1g
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Cholesterol
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37mg
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Sodium
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478mg
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Total Carbohydrate
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10g
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Dietary Fiber
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1g
|
Sugars
|
--
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Protein
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20g
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Calcium
|
--
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Pistachio-Crusted Tuna Steaks
Serves: 4
Total Time: 30 min
Prep Time: 15 min
Cook Time: 15 min
Ingredients
- 1 tablespoon(s) thinly sliced shallot
- 1 bay leaf
- 1/2 cup(s) white wine
- 3 tablespoon(s) reduced-fat sour cream
- 2 teaspoon(s) lemon juice
- 2 teaspoon(s) chopped fresh dill, divided
- 1 teaspoon(s) whole-grain mustard
- 1/2 teaspoon(s) salt, divided
- 1/4 cup(s) coarse dry breadcrumbs, preferably whole-wheat (see Note)
- 1/4 cup(s) shelled pistachios
- 4 4-ounce tuna steaks, 1-1 1/4 inches thick
- 1 teaspoon(s) extra-virgin olive oil
Directions
- Place shallot, bay leaf and wine in a small saucepan and bring to a boil. Reduce until the wine is almost evaporated, about 5 minutes. Remove from the heat, discard bay leaf and transfer to a small bowl. Add sour cream, lemon juice, 1 teaspoon dill, mustard and 1/4 teaspoon salt; stir to combine.
- Put breadcrumbs, pistachios, the remaining 1 teaspoon dill and 1/4 teaspoon salt in a blender or food processor. Process until finely ground. Transfer to a shallow bowl. Dredge both sides of the tuna in the pistachio mixture.
- Heat oil in a large nonstick skillet over medium heat. Add the tuna and cook until browned, adjusting the heat as necessary to prevent burning, 4 to 5 minutes per side for medium-rare. Serve with the lemon-dill sauce.
- Note: We like Ian's brand of coarse dry whole-wheat breadcrumbs, labeled "Panko breadcrumbs." Find them in the natural-foods section of large supermarkets. Or, make your own breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. One slice makes about 1/3 cup. Spread the breadcrumbs on a baking sheet and bake at 250 degrees F until dry and crispy, about 15 minutes.
Nutritional Information
(per serving)
(per serving)
Calories | 241 |
| Total Fat | 7g |
| Saturated Fat | 2g |
| Cholesterol | 55mg |
| Sodium | 402mg |
| Total Carbohydrate | 8g |
| Dietary Fiber | -- |
| Sugars | -- |
| Protein | 29g |
| Calcium | 0 |
Salmon with Roasted Chile-Mango Sauce
Simply broiled, no-fuss salmon is a perfect bed for this robust-flavored sauce, made pungent by red chiles but mellowed by sweet mango. Salmon may also be cooked on the grill, over direct heat, 4 to 6 minutes per side.
Serves: 4
Total Time: 30 min
Ingredients
- 3 teaspoon(s) extra-virgin olive oil
- 1/2 cup(s) thinly sliced shallot
- 2 teaspoon(s) coriander seed
- 1 1/2 dried red chiles
- 1 medium ripe, slightly soft mango
- 2 tablespoon(s) finely chopped fresh cilantro
- 4 clove(s) garlic
- 1/2 teaspoon(s) salt
- 1 pound(s) salmon fillet
Directions
- Position oven rack in upper third of oven; preheat broiler. Coat a broiler pan with cooking spray.
- Heat 1 teaspoon oil in a small skillet over medium heat. Add shallot, coriander and chile(s); cook, stirring, until the shallot begins to brown and the spices smell fragrant, 2 to 3 minutes. Transfer the shallot mixture to a food processor or blender. Add the remaining 2 teaspoons oil and mango. Process until almost smooth (it will be slightly gritty from the bruised coriander seed). Transfer the sauce to a small bowl; stir in 1 tablespoon cilantro.
- Combine garlic and salt in a small bowl. Spread the salted garlic on top of the salmon. Place the salmon, garlic side up, on the prepared broiling pan. Broil, 3 to 4 inches from heat, until opaque in the center, 8 to 14 minutes, depending on the thickness. Serve the salmon topped with the sauce and sprinkled with the remaining 1 tablespoon cilantro.
Nutritional Information
(per serving)
| Calories | 271 |
| Total Fat | 12g |
| Saturated Fat | 2g |
| Cholesterol | 72mg |
| Sodium | 352mg |
| Total Carbohydrate | 14g |
| Dietary Fiber | -- |
| Sugars | -- |
| Protein | 27g |
| Calcium | 0 |
Fragrant Fish Soup
Lemony rice, delicately flavored broth and gently poached tilapia are topped with a colorful blend of vegetables and herbs. The aromatic mint provides fresh and complex flavor.
Serves: 4
Total Time: 30 min
Ingredients
- 1 cup(s) jasmine rice
- 2 cup(s) water
- Zest and juice of 1 lemon
- 4 cup(s) reduced-sodium chicken broth, or vegetable broth
- 1 pound(s) tilapia fillets, or other firm white fish (see Tip)
- 4 cup(s) bite-size pieces arugula, or watercress (about 1 bunch), tough stems removed
- 1 cup(s) finely shredded carrots
- 1/4 cup(s) very thinly sliced fresh mint
- 2 scallions, finely chopped
Directions
- Combine rice and water in a medium saucepan. Bring to a simmer over medium heat; cover and cook until the water is absorbed, about 20 minutes. Stir in lemon zest and juice.
- Meanwhile, bring broth to a simmer in another medium saucepan over medium-high heat. Reduce the heat so the broth remains steaming, but not simmering. Add fish and cook until just tender, about 5 minutes. Remove and break into bite-size chunks.
- Divide the lemony rice among 4 bowls. Top with equal portions of the fish, arugula (or watercress), carrot, mint and scallions. Ladle 1 cup of the warm broth into each bowl and serve.
- Tip: Look for U.S. farm-raised tilapia, which is usually grown in closed farming systems that limit pollution and prevent escapes. Some Central and South American tilapia is farmed in this manner as well, but avoid tilapia from China and Taiwan, mostly farmed in open systems.
Nutritional Information
(per serving)
| Calories | 239 |
| Total Fat | 3g |
| Saturated Fat | 1g |
| Cholesterol | 62mg |
| Sodium | 230mg |
| Total Carbohydrate | 25g |
| Dietary Fiber | -- |
| Sugars | -- |
| Protein | 29g |
| Calcium | 0 |
Sesame-Orange Shrimp
These shrimp are super-easy to make — just coat them in a simple batter, cook them in a little oil, and toss with a tangy sesame-orange sauce. The staff at EatingWell simply could not get enough of these delicious shrimp while developing the recipe. Serve with brown basmati rice and steamed snow peas tossed with a little toasted sesame oil.
Yields: 4 servings
Total Time: 30 min
Ingredients
- 3 tablespoon(s) sesame seeds (white, black, or a mix)
- 2 large egg whites
- 1/4 cup(s) cornstarch
- 1/4 teaspoon(s) salt
- 1/4 teaspoon(s) freshly ground pepper
- 1 pound(s) (21-25 per pound) peeled and deveined raw shrimp
- 2 tablespoon(s) canola oil, divided
- 3/4 cup(s) orange juice
- 1/4 cup(s) dry sherry (see Tips & Techniques)
- 2 tablespoon(s) reduced-sodium soy sauce
- 1 teaspoon(s) sugar
- 1 scallion, thinly sliced
Directions
- Whisk sesame seeds, egg whites, cornstarch, salt, and pepper in a large bowl. Add shrimp and toss to coat.
- Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add half the shrimp and cook until golden, 1 to 2 minutes per side. Transfer to a paper towel-lined plate to drain. Repeat with the remaining 1 tablespoon oil and the rest of the shrimp.
- Add orange juice, sherry, soy sauce, and sugar to the pan. Bring to a boil and cook, stirring occasionally, until slightly thickened and reduced by half, 4 to 6 minutes. Return the shrimp to the pan and stir to coat with the sauce. Serve immediately, with scallion sprinkled on top.
Carb Servings: 1 starch, 2 1/2 lean meat. Carbohydrate Servings: 1. Nutrition Bonus: Vitamin C (43% daily value), Iron (20% dv).
Tips & Techniques
Sherry is a type of fortified wine originally from southern Spain. Don't use the "cooking sherry" sold in many supermarkets — it can be surprisingly high in sodium. Instead, get dry sherry that's sold with other fortified wines at your wine or liquor store.
Nutritional Information
(per serving)
Calories | 232 |
| Total Fat | 10g |
| Saturated Fat | 1g |
| Cholesterol | 168mg |
| Sodium | 488mg |
| Total Carbohydrate | 12g |
| Dietary Fiber | 1g |
| Sugars | -- |
| Protein | 21g |
| Calcium | -- |
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All Recipes Courtesy of EatingWell.com
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